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Rookie Smokin’ Honey Steak Melt
Rookie Smokin’ Honey Steak Melt at Firehouse Subs (US) has 470 kcal per stated portion, with 27.0 g protein and 28.0 g fat.
| Per portion | Per 100 g | |
|---|---|---|
| Energy | 470 kcal | — |
| Protein | 27.0 g | — |
| Carbohydrate | 32.0 g | — |
| of which sugars | 8.0 g | — |
| Fat | 28.0 g | — |
| of which saturates | 7.0 g | — |
| Fibre | 3.0 g | — |
| Salt | 3.30 g | — |
What that costs in movement
At 75 kg, this item is roughly 83 minutes of brisk walking or 43 minutes of easy running. That is an energy comparison and nothing more: eating less and moving more are not interchangeable, and neither figure accounts for what your body would have burned anyway.
Against a 2 000 kcal day it is about 24% of the day's energy.
The salt in it is about 55% of the 6 g adult daily reference intake.
These are the chain's own published averages for its market. What lands on your tray varies with the branch, the build and the day.
Source: Firehouse Subs (US) published nutrition · checked 2026-09-22
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Small Chicken ’n’ Cheddar Rancher
470 kcal per portion
Rookie Chicken ’n’ Cheddar Rancher
470 kcal per portion
Small Smokin’ Honey Steak Melt
470 kcal per portion
All Firehouse Subs (US) items · All chains · Estimate any menu
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